Alternative to Squat?

[Hannibal]

Do some back bridges. Not to pimp out Convict Conditioning or anything, but I haven't had any joint problems since I started last January and I used to have all kinds of back and knee pain.

http://www.youtube.com/watch?v=6lhZpOKk3oo

Just don't think that you can replace the deadlift with the backbridge. I treat it as a sort of "active stretching" exercise and it seems to work well for me.

 

[ExpatChronicles]

Do some back bridges. Not to pimp out Convict Conditioning or anything, but I haven't had any joint problems since I started last January and I used to have all kinds of back and knee pain.

http://www.youtube.com/watch?v=6lhZpOKk3oo

Just don't think that you can replace the deadlift with the backbridge. I treat it as a sort of "active stretching" exercise and it seems to work well for me.

Ditto for back bridges. Also snatches and cleans will strengthen and train lower back in a way it just won't get hurt.

Equilibrim in abs / core is important. But ab contractional exercises aren't what stabilize the weight when going into the hole. Prone bridges (also mentioned here) and L-Sits train the stabilizing aspect of "core strength." That's what crumples dudes in American football (or prevents from getting crumpled).

Prone bridges AKA "bos' and toes'" - Start at 30 seconds, then increase time, then remove arm, leg, etc. until you're at the bad ass full planche.

 

[Norset]

Regardless of what squat you decide to do, make sure your hamstrings are 100% good to go. Foam roll, you might have huge muscle knots tightening up your legs, unable to get them out just with stretch. Hamstings/back muscles are interconnected.

http://www.youtube.com/watch?v=u86d5zV2jKc

I just use a small dumbell for the hamstrings, using the weight part of it as the ball like in that video (but sitting on a bench). You'll find something that works for you.

 

[Hannibal]

Do some back bridges. Not to pimp out Convict Conditioning or anything, but I haven't had any joint problems since I started last January and I used to have all kinds of back and knee pain.

http://www.youtube.com/watch?v=6lhZpOKk3oo

Just don't think that you can replace the deadlift with the backbridge. I treat it as a sort of "active stretching" exercise and it seems to work well for me.

Ditto for back bridges. Also snatches and cleans will strengthen and train lower back in a way it just won't get hurt.

Equilibrim in abs / core is important. But ab contractional exercises aren't what stabilize the weight when going into the hole. Prone bridges (also mentioned here) and L-Sits train the stabilizing aspect of "core strength." That's what crumples dudes in American football (or prevents from getting crumpled).

Prone bridges AKA "bos' and toes'" - Start at 30 seconds, then increase time, then remove arm, leg, etc. until you're at the bad ass full planche.

I'm already up to walking bridges in convict conditioning, which is level 9, I believe. What's funny is that I have more strength and flexibility than most people who do yoga. I'm probably three to four months away from stand-to-stand bridges, if you're familiar with that term.

Regular bridges strengthened my back in ways that deadlifts and pullups could not. Every time one of my friends complains about back problems, I recommend bridges. I can also do a 15 second Lsit and I'm working on doing them on my fingertips.

When you say snatches and cleans, is that the typical olympic lift or does it also count with kettlebells? When I get back to the states, I'm going to add kettlebell snatches and swings to my workout to strengthen my back. I know how to do cleans and snatches with a kettlebell, but I've never been trained with a barbell and I'm not too sure if the gym I normally go to has the facilities for it. Not that I wouldn't like to learn something new, but we don't have people who teach that stuff unless you're an athlete (which I am not). I've done them with dumbbells, but barbells are something else entirely.

 

[?Kick]

Look into Hindu squats and sissy squats. Body weight is fine for both of these exercises.

Even though squats are considered king when it comes to body building, I find that it makes the lower body, specifically the ass, get way to big. I was heavy into lifting up until a year ago, it sucks when you can't find jeans that fit properly because of how massive your legs are.

The sissy and Hindu squat target the quads more than the glutes/ass and make for a leaner/longer looking leg. Check em out, I swear by them.

All depends on what your goals are though. Nowadays I'm more into the aesthetic thing.

 

[Strictly Professional]

The past year or so squatting has started giving me bone spurs on my shoulder blades. After rocking back squats consistently for over a decade I've been replacing them with front squats. It solves my problem, but might make a lower back problem even worse.

 

[WanderingSoul]

The past year or so squatting has started giving me bone spurs on my shoulder blades. After rocking back squats consistently for over a decade I've been replacing them with front squats. It solves my problem, but might make a lower back problem even worse.

Have you tried squatting with the bar lower on your back? Many powerlifters squat with the bar lower than you would think.

 

[ExpatChronicles]

Do some back bridges. Not to pimp out Convict Conditioning or anything, but I haven't had any joint problems since I started last January and I used to have all kinds of back and knee pain.

http://www.youtube.com/watch?v=6lhZpOKk3oo

Just don't think that you can replace the deadlift with the backbridge. I treat it as a sort of "active stretching" exercise and it seems to work well for me.

Ditto for back bridges. Also snatches and cleans will strengthen and train lower back in a way it just won't get hurt.

Equilibrim in abs / core is important. But ab contractional exercises aren't what stabilize the weight when going into the hole. Prone bridges (also mentioned here) and L-Sits train the stabilizing aspect of "core strength." That's what crumples dudes in American football (or prevents from getting crumpled).

Prone bridges AKA "bos' and toes'" - Start at 30 seconds, then increase time, then remove arm, leg, etc. until you're at the bad ass full planche.

I'm already up to walking bridges in convict conditioning, which is level 9, I believe. What's funny is that I have more strength and flexibility than most people who do yoga. I'm probably three to four months away from stand-to-stand bridges, if you're familiar with that term.

Regular bridges strengthened my back in ways that deadlifts and pullups could not. Every time one of my friends complains about back problems, I recommend bridges. I can also do a 15 second Lsit and I'm working on doing them on my fingertips.

When you say snatches and cleans, is that the typical olympic lift or does it also count with kettlebells? When I get back to the states, I'm going to add kettlebell snatches and swings to my workout to strengthen my back. I know how to do cleans and snatches with a kettlebell, but I've never been trained with a barbell and I'm not too sure if the gym I normally go to has the facilities for it. Not that I wouldn't like to learn something new, but we don't have people who teach that stuff unless you're an athlete (which I am not). I've done them with dumbbells, but barbells are something else entirely.

I'm at that same point - attempting stand-to-stand bridges. I don't think it's a strength / flexibility issue so much as it's a confidence issue. We could probably both do them, but there's a mental block to cross. But yeah those are one of my favorites and they build cables of muscle going down each side of the spine.

Kettlebells are bad ass from what I read, but they don't exist in South America where I live. I do traditional Olympic cleans and snatches, though I'm getting away from cleans because I think they take a toll on your wrists.

I never snatched for the first ten years of lifting, but now I consider it the most bad-ass exercise on the planet. Moving weight from the floor to above your head. It incorporates speed, power, everything - can't beat it!

 

[travolta]

How about Leg presses?

leg presses are more of a bodybuilding exercise. Not much benefit other than packing on size to your quads. Ever notice how some dudes can leg press 2,000lbs but can't properly squat even 135lbs?? That should tell you something about leg presses.

Perhaps try front squats, goblet squats (as mentioned earlier)

Pistol squats are fucking excellent too. Way more difficult than they look. Here's a video I just found. This jabroni demonstrats what a pistol squat looks like.

 

[IM3000]

Well guys, Ive been doing more lower back and ab exercises and am also back at the squat rack. Lowered the weight a bit and started to pay extra attention the the hip drive. Feels great, nothing beats the squat!

 

[Doctor]

Don't forget flexibility in adbuctors and adductors. Both have the ability to pull the pelvis at the bottom of the squat.

Keep hammering the abs.

Also, don't neglect you upper back either.

And really good technique is something that is rarely learned in weeks or months. The squat is more technical that most people realize and bar position, hand placement, head placement, foot angle, shoe type, stance width, body type, arm/leg length, and squatting style all impact the nature of the lift significantly.

 

[Hades]

Yeah you basically have to keep up on those chinups to get the upper back muscles needed to squat. Or maintain them anyhow.

 

[lush1]

I actually find squatting with correct form and no fear helps my lower back pain, its when I go into it with apprehension that I get pain.

 

[Beyond Borders]

Start swimming.

Daily if possible.